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WOD Archive for January 2017

January 17, 2017

Warm up

3 rounds

25 cal row

15 burpees

 

Interval

4 Rounds:

15 Deadlifts 155/105lbs

5 Squat Snatch

15 Bar Facing Burpees

Rest :60

 

Strength

3x10 back squat @70%

 

Lite class

5 rounds

25 wall balls

25 step ups

500m row

25 hang squat cleans

25 sit ups

January 16, 2017

Warm up

5:00 AMRAP

150 row

10 DB push presses

 

Metcon

AMRAP 20:00

50ft Overhead Walking Lunge Steps 95/65lbs

10 Ring Dips

50 Double Unders

 

Interval

12:00 EMOM

Even 12 T2B

Odd 200/175m row

 

CrossFit Lite 

Same as regular class

January 13, 2017

1. Warm-up
2 Steady Rounds:
30 Walking Lunge Steps
20 Push Press 75/55lbs
10 Bent Over Rows

2. Strength
AMRAP 4 Minutes:
Max Back Squat Reps at 75% of 1RM.
Rack/Unrack The Bar Anytime.

3. Met-Con
AMRAP 20 Minutes:
12 Toes to Bar
12 Box Jumps 24/20″
12 Shoulder to Overhead 115/75lbs

January 12, 2017

1. Warm-up
4 Rounds:
8 Dumbbell Snatches each arm
OH Lunge Down/Back 25/15

2. Met-Con 
For Time:
15 Power Snatch 95/65lbs
Row 1000m
15 Power Snatch 115/75lbs
Row 1000m
15 Power Snatch 135/95lb

Immediately following Met-Con:
12 Minutes to Find 5RM Hang Squat Snatch

January 11, 2017

1. Warm-up
3 Rounds:
50 Double Unders
10 Strict Pull Ups
10 Good Mornings

2. OLY
Find your 5RM Touch and Go Power Clean

3. Interval
4 Rounds For Time:
12 Deadlifts
12 Chest to Bar Pull Ups
Rest 2:00
(Deadlift Weights: 185/125, 225/155, 275/185, 315/205)

 

January 10, 2017

1. Warm-up
3 Steady Rounds:
15 Sit Ups
15 Empty Bar Thrusters
15/10 Calorie Row

2. Strength
In a 6 Minute Window:
Find your Misfit Squat Endurance Score
3 Sets of Max Rep Front Squats at 55% of 1RM
(Barbell comes from ground.)
Set 1 = 3 points per rep completed
Set 2 = 2 points per rep completed
Set 3 = 1 point per rep completed

3. Met-Con
15:00 AMRAP 
Row 50/40 Calories
50 Wallballs 20/14lbs
25 Handstand Push-Ups
(Open Standard)
THEN
Immediately Following METCON:
7 Minutes to Find 1RM Clean and Jerk.

January 9, 2017

1. Warm-up
AMRAP 10 Minutes:
50 Double Unders
7 Burpees

7 Strict Pull-ups

7 Front Squats

7 OHS

 

2. Met-Con

AMRAP 12 Minutes:
9 Bar Facing Burpees
7 Hang Power Cleans 135/95lbs
5 Ring Muscle Ups

3. Interval 
3 Rounds:
50 Double Unders
21 Overhead Squats 115/75lbs
Rest :60

 

CrossFit Lite will be completing an ALL WEEK CHIPPER

January 6, 2017

METCON MADNESS!!

January 5, 2017

Warm up

50 cal row

 

Strength

Front squat

6x3@80%

 

Metcon

Amanda

9-7-5

MU

Squat snatches 135/95

*If you can't do MU, do bent over rows

Finish with tabata hollow holds

 

CrossFit Lite

21-18-15-12-9-6-3

Pull ups

Sit ups

Push ups

Air squats

*8 back squats after each round

 

January 4, 2017

Warm up

5:00 AMRAP

10 OHS

5 muscle snatches

6 supermans

 

Strength

Power snatch, hang squat snatch, 2 OHS

Work to a max

 

Metcon

21-15-9

Hang power snatches 115/80

Pull ups

Push ups

 

CrossFit Lite

10:00 AMRAP

10 back squats

10 cal row

1:00 rest

10:00 AMRAP

10 DB snatches

10 cal row

1:00 rest

10:00 AMRAP

10 KBS

10 cal row

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